Avocados have got the green light for those watching their weight.

Research in South Africa at the University of the North West has concluded that an effective weight loss diet can include avocados. This is because strictly speaking most of the so-called fat in avocados is really oil, like olive oil, and has many beneficial properties.

A certain amount of the right fats in our diet is vital. Of the 14g in a typical avocado serving (half an avocado) two thirds is the good mono-unsaturated type, which is like olive oil, while the rest includes poly-unsaturated oils, an important component of all body cells including brain and skin cells.

Eating an avocado a day within an energy enriched diet does not compromise weight loss say the South African researchers. In fact it feeds the taste buds and adds enjoyment to dieting.

The Food Standards Agency recommends eating more mono-unsaturated fats and recommend eating avocados.  Avocados contain mono-unsaturated fats, which have a positive effect on blood cholesterol levels.